What Fish is the Healthiest to Eat?

According to the American Heart Association, consuming at least two servings of fish per week can significantly reduce your risk of heart disease. But with so many varieties available, how do you know what fish is the healthiest to eat? The best choices balance high levels of beneficial omega-3 fatty acids with low mercury and sustainable sourcing.

Quick Summary

This guide breaks down the healthiest seafood options based on nutritional value, mercury levels, and sustainability. Learn about top choices like salmon and sardines, and how to incorporate them into your diet for optimal health benefits.

Key Points

• Prioritize Oily Fish: Small, oily fish like salmon, sardines, and mackerel are packed with heart-healthy omega-3 fatty acids.

• Choose Low-Mercury Options: Smaller fish and shellfish, including sardines, shrimp, and Atlantic mackerel, have much lower mercury levels than large predatory fish.

• Consider Sustainability: Select sustainably sourced seafood to help protect ocean ecosystems. Certifications from organizations like the Marine Stewardship Council are a good indicator.

• Diversify Your Choices: Eating a variety of low-mercury seafood ensures a broader spectrum of nutrients and reduces pressure on single species.

• Avoid High-Mercury Species: Limit or avoid large predatory fish such as shark, swordfish, and king mackerel to minimize mercury intake.

• Pay Attention to Preparation: Baking, grilling, or steaming fish is healthier than deep-frying, which adds unnecessary calories and fat.

Balancing Health Benefits with Safety and Sustainability

Fish is a powerhouse of nutrients, providing high-quality protein, vitamins D and B12, and vital minerals like selenium. The key to choosing the healthiest fish lies in a balanced approach, considering omega-3 content, mercury accumulation, and environmental impact. Higher levels of omega-3s are found in fatty, cold-water fish, but these can also have varying mercury levels. Larger, longer-living predatory fish like swordfish and king mackerel tend to accumulate the most mercury, while smaller fish generally contain the least.

The Top Contenders: Oily Fish

Oily fish are the stars of the seafood world when it comes to omega-3s, which are crucial for brain function, heart health, and reducing inflammation.

• Salmon: A widely popular and excellent source of omega-3s. Wild-caught Alaskan salmon is praised for its lower environmental impact and high nutrient levels. Farmed salmon is also a good option, with improved sustainability and omega-3 content thanks to advances in aquaculture.
• Sardines: These small, inexpensive fish are nutrient-dense, packed with omega-3s, calcium, and vitamin D. Since they are low on the food chain, they also have very low levels of mercury. Canned versions are a convenient, affordable way to get your fix.
• Mackerel: Atlantic mackerel is rich in omega-3s, protein, and selenium. It is important to distinguish it from larger species like king mackerel, which have higher mercury levels. Atlantic mackerel is considered a 'Best Choice' by the FDA.
• Herring: A Nordic staple, herring is an abundant source of omega-3s, as well as vitamin D and selenium. It is also low in contaminants, making it a safe and nutritious choice.
• Trout: Specifically, farmed rainbow trout from freshwater ponds is a great option. It provides excellent amounts of omega-3s, B vitamins, and vitamin D, and is often farmed sustainably.

Leaner Options and Shellfish

While not as high in omega-3s as oily fish, these options still provide high-quality protein and other important nutrients with minimal fat and very low mercury levels.

• Cod: A flaky white fish that is a lean source of protein and vitamin B12. It's a mild-tasting, versatile fish that is a great starting point for those new to seafood.
• Shrimp: The most popular seafood in the U.S., shrimp offers lean protein and is very low in calories and mercury. It also contains astaxanthin, a powerful antioxidant.
• Mussels and Oysters: These bivalves are not only excellent sources of nutrients like zinc and B12 but also filter the water they live in, making them environmentally beneficial when farmed. They are extremely low in mercury and can be enjoyed frequently.

High-Mercury Fish to Limit or Avoid

To minimize exposure to mercury, which can be particularly harmful to pregnant women, young children, and older adults, it's best to limit or avoid certain larger predatory fish.

• Choices to Avoid (Highest Mercury): Shark, Swordfish, King Mackerel, Bigeye Tuna, Tilefish from the Gulf of Mexico.
• Choices to Limit: Albacore (white) tuna, fresh tuna steaks, and other large varieties should be consumed in moderation due to moderate mercury levels.

Comparison of Healthy Fish Options

Fish Type	Key Nutrients	Mercury Level	Sustainability Notes	Cooking Methods	Flavor Profile
Salmon	Omega-3s, Vitamin D, Protein	Low	Wild Alaskan is a top sustainable choice.	Baked, grilled, pan-seared	Rich, meaty, and oily
Sardines	Omega-3s, Calcium, Vitamin D	Very Low	Excellent sustainability; fast-reproducing.	Canned, grilled, mashed	Salty, oily, and intense
Atlantic Mackerel	Omega-3s, Selenium, B12	Low	Sustainable populations when managed properly.	Baked, smoked, grilled	Rich, full-bodied
Rainbow Trout	Omega-3s, Vitamin D, B12	Low	Farmed in freshwater is often very sustainable.	Baked, pan-fried	Milder than salmon, delicate
Cod	Protein, B12, Low Fat	Low	Good sustainable options from well-managed fisheries exist.	Baked, steamed, fish & chips	Mild, white, and flaky

Conclusion

When considering what fish is the healthiest to eat, the best approach is to prioritize small, oily fish that are rich in omega-3s and low in mercury. Salmon, sardines, Atlantic mackerel, herring, and farmed trout are all excellent choices that provide significant health benefits for your heart and brain while minimizing mercury exposure. For a leaner protein alternative with very low mercury, options like cod, shrimp, and sustainably farmed mussels are also great additions to your diet. Ultimately, choosing a variety of low-mercury fish and being mindful of sustainable sourcing practices ensures you reap the maximum nutritional rewards from your seafood consumption.

To make informed choices about your seafood, you can consult reputable guides that track sustainability and safety. For more information, check out the Monterey Bay Aquarium's Seafood Watch Guide at https://www.seafoodwatch.org/.

Frequently Asked Questions

Which fish has the highest omega-3 content?

Oily, cold-water fish are the richest in omega-3s. Some of the highest include herring, salmon, and mackerel.

What fish should pregnant women avoid due to mercury?

Pregnant and breastfeeding women should avoid high-mercury fish such as swordfish, king mackerel, marlin, and shark. They can safely consume 8-12 ounces per week of low-mercury fish like salmon, sardines, and canned light tuna.

Is farmed fish or wild-caught fish healthier?

Both wild and sustainably farmed fish can be healthy options. Wild-caught fish may have a slight nutritional edge, but modern aquaculture has improved, with some farmed fish even having higher omega-3 levels.

What's the best way to cook fish to maximize its health benefits?

Baking, grilling, or broiling are the healthiest ways to prepare fish, as they add minimal fat and calories. Frying should be limited or avoided.

Are canned fish still healthy?

Yes, canned fish like sardines and salmon are very healthy and convenient. Canned sardines, in particular, are an excellent source of calcium because the soft bones are consumed.

Which fish is the best for beginners or those who dislike 'fishy' tastes?

Mild-tasting white fish like cod, haddock, and tilapia are excellent choices for beginners. Rainbow trout is another great option with a mild flavor profile.

Are shellfish a healthy seafood option?

Yes, shellfish like shrimp, mussels, and oysters are very healthy. They are low in calories and mercury while providing valuable nutrients like protein, zinc, and B12.